R4 SDHC - R4 III upgrade - Help before I cry!!!!

Hi - I am a complete newby to this after a friend told me about it. So went out and purchased the R4 upgrade for the DS. I have followed instructions on other threads that I have read. So I have formatted the card and downloaded the firmware files for it. I STILL can't get it to work. All it is coming up with is a white screen with a red square saying menu!!!!!
I am a complete novice and no computer wizz so instructions for thick people would be a great help before I throw my toys right out of the pram. ??? ??? :'(
Thanks you ;D

go to this site http://www.linfoxdomain.com/nintendo/ds/ find R4-III SDHC Latest: v3.07 and click on the lastest one hope it helps !

did you extract the firmware to the correct location?

Correct location?? I saved it to the microchip which was blank so just put them on there. Is that right?

you have to extract the file and then put into the micro sd card

I got the download that was suggested and extracted it and copied the files to the micro SD and it's still not working any other suggestions??? :'(

https://www.romulation.org/forum/index.php?topic=1462.0